Tag Archives: Spinach

Spicy chicken with spinach

This recipe for green chicken is one I have had and made a few times and I am not sure who gave me the recipe … got it initially written on a scrap of paper and the ingredients were vague to say the very least…But it was tasty and I didn’t think it would be…

My version of Green chicken with spinach.

Green-chicken-spinach

Ingredients:

  • 1 kilo of chicken pieces cut up fairly small.
  • 4/5 cloves of garlic
  • A piece of fresh ginger chopped finely
  • A bunch of green onions chopped
  • Handful  of Coriander
  • Handful of Mint
  • 2 bunches of spinach
  • 1/2 tsp of black pepper
  • 2/3 green chillies

Let’s cook!

Add a tbsp of ghee or oil to a pan while it is heating crush the chillies and the ginger in a pestle and mortar and add to the oil cook for about a minute stirring as we don’t want to burn the garlic add the onions and allow to sweat but not colour too much about 3-4 minutes..Add the chicken and pepper, stir and lower the heat until the chicken is golden in colour.

Clean and wilt the spinach the spinach for 1-2 mins and set aside.

Once the chicken is golden add the spinach and cook for a further 10-15 mins add the coriander and mint in the last 3 mins stir to combine. Check and add salt if required.

 

Serve with flatbread or steamed rice and pickle.

I hope you enjoy this chicken as much as we did it is now a family favourite

My flatbread recipe:

Ingredients:

  • 1/4 cup milk.
  • 1/2 cup water.
  • 2 cups flour.
  • 1 tbsp Baking Powder.
  • 2 tbsp oil
  • 1/2 tsp salt.

Let’s Cook!

Make flatbread.

Sift dry ingredients together. Add liquids and mix thoroughly…I used my food processor and it took literally 2 mins…. if that and formed a ball. If it is too sticky add little more flour. Divide into 8 pieces. Flatten with the heel of the hand and roll out very thin.

flat-bread-uncooked-esy-recipe

My first attempt at this was not good and I didn’t roll mine out thin enough to start with but having made this recipe a few times I am getting good …I even add some chopped garlic and coriander which is really nice and next Time I may stuff them …I will let you know how they turn out…

Heat pan and cook 2/3 minutes each side turn over with tongs or fish slice and done…

So easy to make I make enough for what I need plus enough to freeze for the next time I make a curry…

Enjoy!

 

Connect to Carol( Moi)

Blog: https://blondieaka.wordpress.com/

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Until next time have fun, stay safe and be mindful xxx

 

 

 

 

Beat the Blues with food.

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Updated from 6 months ago ❤

Is depression on the increase? Is medication the answer? Sometimes.

Depression is not caused by just one factor but can WE help ourselves by eating well?

Can we help control our depression by diet?

A new trial from Deakin University http://www.deakin.edu.au/about-deakin/media-releases/articles/world-first-trial-shows-improving-diet-can-treat-major-depression  has shown for the first time that improving diet quality can treat major depression.

Just cutting out sugar, caffeine and drinking more water can have a huge effect on our moods.

Well, I don’t know about you but I love good food…

I love proper food, meals the whole family can eat and not pick at, meals I can knock up quickly for one or for 6 people. Food which is not expensive and I can easily obtain or grow myself even if I only have a window box.

1.Dark, leafy greens:

Spinach

Thai Spinach:

The healthiest greens on the planet are Kale, high in Vitamins,  folate and potassium with Collard greens, Spinach, Broccoli and sprouts following close behind they all promote good brain function.

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But I don’t like greens.

Just how many times have we heard that and not just from our kids but from some adults also…

Well, let’s introduce them gently and a little sneakily…lol

Mix lightly steamed, thinly sliced collard greens into your mashed potatoes.

Layer your lasagna with spinach which is low in calories and high in vitamins.

Better cooked than raw although great in salads. For the best sprout recipes ever sprouts with garlic, chilli..ha ha snuck that one in…lol

  https://www.theguardian.com/lifeandstyle/2014/dec/20/our-10-best-brussels-sprouts-recipes  You will never notice you are eating greens.

2.Fish:

Salmon, trout, mackerel, snapper all high in omega 3 oils, they can be grilled, baked or steamed. Packed with protein, vitamins and potassium all healthy for your well-being. As long as you source and buy fish responsibly sourced and not farmed… fish is very good for your health and well-being.

Thai Salmon Trout.

salmon

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Ingredients:

180 gm Trout or Salmon fillet.( per person)

For Topping:

1 spring Onion finely chopped.

2/3 stems Coriander chopped finely…I use the stem as well.

1 red birds eye chilli finely chopped help promote the release of pleasure-boosting endorphins in the brain.

1 tbsp Fish Sauce.

A cheek of lime.

Mix ingredients together.

Put fish on foil and spoon topping on reserve some topping to add when serving. Seal foil and put in the oven on 180 for 10/15 mins until cooked.

Serve with steamed rice, boiled new potatoes or over noodles.

3.Walnuts:

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  7 a day may be all it takes to improve your health. The walnut is a little powerhouse packed with Vitamin E, folate, melatonin and omega 3 oils all of which support good brain health.

 

4. Tomatoes

SAM_6908

 

Packed with lycopene and antioxidants that reduce stress and repair damaged brain cells eating a tomato a day is said to reduce the blues by 52%.

My favourite recipe for sun-dried and beautiful tomatoes and here is how you do it yourself….. https://blondieaka.wordpress.com/2015/06/06/yesterday-i-was-clever-so-i-wanted-to-change-the-world-today-i-am-wise-so-i-am-changing-myself-rumi/

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Just words of caution tomatoes are acidic and as with anything moderation is advised because it may cause heartburn in some individuals.

5.Beans:

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 Packed with nutrients copper, folate, magnesium, zinc and calcium.You can use beans in a lovely chilli, salads, add tinned beans to soups and stews. Make a chickpea hummus to dip your veggies in. Beans are a very versatile food  and so healthy for you as this post from the Sally and Carol Cooking from Scratch series  will show you HOW

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6.Berries: 

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Some of the healthiest food on the planet, juicy, brightly coloured, sweet or sour, fresh or frozen add them to smoothies, yoghurt, a compote on porridge, pancake batters or in salads.

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These foods are easily available everywhere and will help decrease depression and work alongside prescribed medication.

Does Junk food shrink your brain??  http://www.deakin.edu.au/about-deakin/media-releases/articles/does-junk-food-shrink-your-brain

This study thinks it just might!


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Salmon, Tomatoes and Spinach photos are from my personal photo collections.

All other images are Pixabay and no attribution is required.

 

Foods which can help reduce your cholesterol levels naturally.

lady holding veggies

Cholesterol.… there has been so much bad publicity about taking statins, however, if you are taking prescribed medication for your cholesterol please speak to your doctor before you stop taking any prescribed medication.

If your doctor is suggesting that you take medication then now is maybe the time to look at natural ways of reducing your cholesterol before you start medication and it does work as my mum did just that and she got her cholesterol level down and didn’t need medication so diet does work for a lot of people.

Nuts…

If you’re looking for a snack food that lowers your cholesterol levels, research shows that you should get cracking! Ha Ha… In a study published by The Medical Journal of Clinical Nutrition, it was found that people who munched their way through 1.5 oz of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and Hazelnuts are other great options.

The picture above shows the little cob nuts we used to pick and enjoy at Christmas also known as Hazelnuts they are sweet and incredibly nutritious edible kernels from the “birch” or Betulaceae family of trees.

They are rich in mono-unsaturated fatty acids like oleic as well as essential fatty acid, linoleic acid that helps lower LDL or bad cholesterol and raises HDL or good cholesterol.

Spinach…

This popular green food contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Research suggests that just ½ cup of a lutein-rich food daily guards against heart attacks by helping artery walls “shrug off” cholesterol invaders that cause clogging.

Just take…

25g butter 

100g fresh breadcrumb

zest of a lemon

2 garlic cloves, crushed

1 red chilli, finely chopped

500g spinach…. then melt the butter in a large frying pan add everything except for the spinach. Cook until golden and crunchy. Remove from the pan and put to one side. Add the spinach to the pan and wilt, Stir and season then put in a serving dish and top with the crispy crumbs and serve as a lovely side dish with a pasta or ????? You choose!

You choose!

Fruit……..

Fruits such as apples, citrus fruit, berries, apricots, cherries are high in soluble fibre and pectin both shown to be helpful in lowering cholesterol. A bowl of beautiful fruit in season is just wonderful or make it into a smoothie….I use fresh and frozen fruit for my smoothies, if you have some bananas that are getting too ripe and they do ripen so quickly don’t they?..then pop in a bag ..remove the skin of course and chop into pieces and when you do a smoothie just pop in frozen.

My smoothie recipe....  a couple of strawberries, a banana, a few frozen raspberries and 3 cheeks of lime and about half small glass of coconut milk. I like my drinks a bit tart and I don’t do sweet drinks so if you like yours sweeter you may want to cut the lime a little and add some honey to sweeten but the beauty of the smoothies is anything goes ….you can make them to order.

I also sometimes add a slice of tomato, beetroot( not in vinegar), and carrot…Play with your flavours you will be surprised and you are getting your 5 a day beautifully served in a glass of deliciousness.

If I want it colder and more frozen then I use frozen bananas.

Fatty Fish….

Omega 3 fats found in fish are one of the natural health wonders of the world these fatty acids can lower cholesterol replacing saturated fats with omega-3 like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%.

Do you think that fish looks appetising? It is one of my favourite dinners and so quick and easy to do click here for the recipe     I hope you love it as much as I do. For ease, I buy a piece of fish and portion and freeze it so if you are busy or working you can just take it from the freezer before you leave the house and it is nice and thawed ready to cook when you get home.

Garlic…

Aside from adding zing to almost any dish, garlic makes the list of foods that lower cholesterol; Research also finds that it helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls.

Oats….

If you are looking to lower your cholesterol then get out the Scotts Porridge Oats.  I grew up on those… a lovely warming bowl before I went out into the cold to walk to school. Yes…shock horror..walk to school…

Now that is another post as I still walk …my longest walk….26.2 miles which is the official length of a marathon and I did it!

Back to that bowl of oats…Eating two servings of oats for breakfast can lower LDL (Bad) cholesterol by 5.3% in only 6 weeks.

The key to this cholesterol buster is beta-glucans, a substance in oats that absorbs LDL, which your body then excretes.

Don’t like porridge then what about some lovely oat biscuits?

Coconut Biscuits

I don’t make biscuits very often..almost never but I food because of the humidity doesn’t last long here it either goes off or the ants take residence. I was guided by the desiccated coconut and the golden syrup which was a gift from afar aka visitors and the rolled oats which I mistakenly bought instead of the porridge oats.

These cookies are my basic recipe and next time will be my experimental recipe I am already planning what I can add to them.

Ingredients:

  • 150gm rolled oats
  • 100gm plain flour
  • 100gm light brown sugar( I used raw sugar)
  • 100gm desiccated coconut
  • 100gm butter
  • 2 tbsp golden syrup
  • 1/2 tsp of bicarbonate of soda
  • 2 tbsp of boiling water.

Let’s Cook!

Set oven to heat at 175C, gas mark 4.

Line a baking tray with parchment paper. Combine the sugar, flour, coconut and oats mix to combine well.

In a small pan add the butter and golden syrup and melt the butter. meanwhile, bring the kettle to the boil and add two tbsps of boiling water to the bicarbonate of soda in a small cup. Add this to the melted butter/syrup mix. It will foam a little.

Make a well in the centre of your dry mix and pour in the melted butter/syrup mix. Stir to thoroughly combine and it will form a slightly sticky dough.

Roll out balls and put on a baking tray leaving a space as they will spread on cooking ( the mix made 15 balls) Slightly flatten with your hand.

Put in the preheated oven and cook for 15-20 minutes, remove from the oven and cool on a wire rack.

THE BISCUITS WILL BE SOFT TO THE TOUCH BUT WILL HARDEN ON COOLING.

Don’t make the mistake I made when I first made them and thought they weren’t cooked and gave them another 10 minutes. They were a tad harder than required when they cooled down…haha…I could have built a wall with them…Opppps

Olive Oil…

Good news: This common cooking ingredient can help your health. Olive Oil is full of heart-healthy monounsaturated fatty acids which lower LDL cholesterol—and have the welcome side effect of trimming belly fat. Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.

Isn’t healthy eating delicious???

Red Wine….

I love science especially when it tells me that a glass of what I love is healthy for me….It doesn’t get better than that…Does it???

Now, who doesn’t love a good Rioja? Well, those lovely high fibre Tempranillo grapes may well significantly lower our cholesterol levels.

A study by the Department of metabolism and nutrition at University Health News 

Confirmed this …That’s good news a glass of Red wine is beneficial to our health, isn’t it…..Cheers!

 

I hope you enjoy these posts ..my aim is to encourage healthy eating but also to help you realise that most of us only need to tweak our diets a little as much of what we eat is good for us as long as we buy fresh produce or grow our own… don’t buy processed foods but hey I don’t buy processed foods and we eat well…I also have a budget and buy foods in season, on special offer, if it is something I use, we swap vegetables and fruit here so if I have too much of something I share it with my family or neighbours and they do likewise.

Just a few little adjustments sometimes make so much difference.

I could tell you about so much more…name everything which helps lower your cholesterol…It would be akin to War and Peace BUT I want you to use google, ask and decide for yourself what you want to cook and what you want to buy……If only 1 person does this then I will be a happy bunny.

 

And if you think I am being too frivolous as health is a serious subject……..Laughter is also good for your health.

Until next time…Stay safe, laugh a lot, have a glass of red wine and  ASK a question.